Row Machine Training

A rowing machine works many muscles at one time. Your upper and lower body benefit from the resistance required to move the machine, and your heart gets stronger due to the cardiovascular nature of the exercise. The American Heart Association recommends that an adult perform a minimum of 150 minutes of cardiovascular exercise every week to stay fit, maintain a healthy weight and help avoid heart disease.

History

The rowing machine was initially reserved for offseason training for competitive on-water rowers. You can now find indoor rowing machines at most gyms and community centers. Technically called a rowing ergometer, indoor ergometer championship competitions are held in many nations throughout the world, according to the World Rowing website.

Getting Started

Volker Nolte, in his book "Rowing Faster," recommends monitoring your technique carefully when training on a rower. Adjust the resistance number to between one and three to simulate light rowing. Select higher numbers for more resistance. More resistance will give you more of a strength training workout. Align the monitor with your head height to help you keep your head level rather than bent over. Adjust the footpads so your shin and lower leg are close to a 90-degree angle when bent. Train on your rower for 15 to 20 minutes at a time until you are familiar with the technique. Work up to training for at least 30 minutes a session.

Training Techniques

A study published in the March 2009 edition of the "International Journal of Sports Physiology and Performance" and led by Matthew Driller found that high-intensity interval training in competitive rowers increased their overall speed more than traditional training. Incorporate intervals into your own rowing training by rowing at a moderately fast pace for five minutes, a very fast pace for 2 1/2 minutes, then back to a moderately fast pace for another five minutes. Repeat eight times per session. Work on speed one session by setting the resistance at a light setting, and focus on strengthening your legs and shoulders another session by increasing the resistance.

Calorie Burn

Training on a rowing machine burns a substantial number of calories. This is beneficial if you need to lose weight, and allows you to eat more calories throughout the day if you are maintaining or trying to gain weight. A 155 lb. person rowing at a moderate pace for half an hour burns 260 calories, while increasing the pace to a vigorous intensity burns an additional 56 calories, according to a Harvard Medical School Publication.

Considerations

Eat enough food to fuel your workout, understanding that the high calorie burn of a rowing session can quickly deplete your energy stores. If you have a history of back or knee problems, consult your doctor before starting a rowing training program. Consider meeting with a trained rowing instructor or personal trainer to ensure you are using the proper technique and form.